GRIT

Wanna Career?!? #Resilience #GRIT #Goal Setting #Adulting

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So, most students are now off for the summer and savouring the break from the relentless academic grind. I think now is the perfect time to work on those non-academic skills that help you successfully complete your program and transition to the workplace….eventually.

The Canadian Conference Board of Canada created this beautiful little document summarizing the  skills that employers are looking for.  This is the skillset that you want to start building if you want to become employable and in the drivers seat of your life. Wanna drive?!? Well, start building your skills in the following areas: Academic Skills, Personal Management Skills and Teamwork Skills.

Ok, now you know, no excuses 😉


Dont Freak Out


Yes, I know, life can feel overwhelming (me today) at times, it can feel like you were just not born with the natural ability (neither was I), it can feel like you will never have what it takes to finish your program (I grew past this with practice and experience, and a wee bit of whining sometimes!)….

Well, if you have been following me for a while, or you know me from the college, you probably know what I am going to say next 😉

Feelings are NOT facts!

…let’s get our “Wise Mind” kicked into gear so that we can build these skills! 

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*Check out one of my previous posts for more information about your Wise Mind.


The best way to get into your Wise Mind, and get building those skills, is to listen to both your Emotional Mind and your Rational Mind. Tell them both to cooperate!

Emotional Mind: “I have NO idea where to start! EEEEeeeek!” (probably some swearing is inserted here, or negative words about yourself)

Rational Mind: “There is an actual list from some smart researchers that tell me what I need to work on to increase my employability”

Wise Mind: “Ok, breathe, you got this, breathe, start at the beginning and take it step-by-step…sigh…breathe…Step #1, Personal Management Skills”arrow-black.png

Personal Management Skills

I have matched some, not all, of my previous posts that can help you to build the skills that employers are looking for. 

Positive Attitudes and Behaviours


Want to Change Your Attitude?!?!

#StopComplaining #Adaptability #Resilience #YouStandOut #Adulting


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…and become the potential employee that everyone wants to work with. 


Shoot me a message and tell me about your experiences stretching yourself to grow into the successful student and future employee you want to be! #ReactWell

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Motivation, Motiva, Mot: ZZZZZzzzz Huh?! Wait What?!?!

Posted on

Never Quit

Shout Out to All College Students!

The semester is coming to an end and likely, so to is your motivation to keep on task. Oh how I  remember the semester end so well. I just lost all my drive and energy to conquer the intense feeling of being overwhelmed all the time.

I would go through rapid cycles (and sometimes still do) of “ok, I can do this, no problem, I got this” to “I just want to quit!!!!” I was consumed with thoughts of wanting the relentless pain, and lack of sleep, to end. I just wanted a life without constant negative mental chatter, the mental nagging (“you should, should, should…”) and immense pressure to do well (or at least finish). 

I thought the timing was right to share the various things that have worked for me during these very challenging times. Yes, I still do all of these things at various times in my life, because they work. I am defiantly not one of those people who gives advice that I do not take. I walk the walk. I suck it up and do what it takes. I feel stronger and better for having pushed myself. The more I rise to the challenge, the easier it has been to deal with future challenges.

Your Stronger Than You Know

Take a moment and grow your resilience, lean into your life, roll up your sleeves and move toward strength and resilience. Below are some Tips, Tricks and Hacks that I recommend for getting you through this heinous, painful, overwhelmed moment in your life. Yes, moment…it will not be forever….feels like it…but…feelings are not facts 😉


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I will start with organizing the motivation enhancement hacks into two categories: Mindset and Perseverance.

You can’t get anywhere if your mindset is working against you and your mindset alone in not enough, you actually need to stop thinking about something and just do it.

MINDSET

  • Wise Mind: Foster a Wise Mind. Get your Thinking Mind and Your Emotional Mind to smarten up and be friends and work together toward the wisdom it is going to take to get stuff done.
  • Tweak Your State of Mind:
    • Do things deliberately to change your state of mind. If you are feeling low, do things that elevate your mood. Get Started with the Following Ideas: “22 Ways to Change Your State of Mind“.
    • Use motivational quotes to shift your thinking and offer a wider perspective.
    • Use positive imagery. Imagine yourself at the end of exams. Are you proud of yourself for persevering? Imagine all the times that you wanted to quit and didn’t.
  • Perspective: 
    • This pain is temporary! “This too shall pass” is what I hear when my inner 4 year old starts tantruming and saying “I don’t wanna…whaaaaaa”. I move to “seriously, Heather, you are way to old for this whining, stop this, get it done, you are being a baby”. I would feel way worse, in the long run, if I just quit. I know this because I have quit in the past and regretted it.
    • Opportunity Focus: This is an opportunity to build, grow, become more resilient and to see what you are made of. I believe that we are who we are in the tough times, so work on building your strengths and be awesome in the times where adversity comes along and sucker punches you.
  • Personal Responsibility: Show up in your own life. Be the main character in your story. Work first, play later. Start adulting! Yes, this is not just a message for young people because many of us 40+ year olds fight being an adult too sometimes 😉 Do what you know you need to do, not just what you “feel” like doing. Don’t wait for others to do it for you, or to motivate you. Don’t wait for the perfect moment, do it now.
  • Bolster Your Self-Efficacy: This is about building a positive believe about yourself and your abilities. Carve out a moment in your chaotic life to reflect on what you have done well in the past, examples of where you wanted to give up but you didn’t, take an inventory of what comes easily to you and just take the time to purely notice what is actually going well in your life.

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PERSEVERANCE 

  • Make a Plan: Set goals, big and then smaller steps toward those goals. Take on bite sized pieces, take breaks and reward yourself. If you try to do too much too fast then you will burn yourself out or you will make so much work for yourself that it will be hard to even get started.persevere.jpg
  • Stay Active: When you keep your momentum going by keeping yourself on track, following your plan, you will find that the momentum you have is much easer to maintain….because science says so 😉
    • arrow-10.pngNewton’s first law of motion – sometimes referred to as the law of inertia. An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force. BE THE BODY IN MOTION! Avoid the unbalanced force of distraction, doubt and negative thinking. 

 

  • Hang Around With Motivated People: Study with people who are good for you, that you can learn from, that are feeling overwhelmed like you but work hard to remain in their wise mind and just get work done. These people can become role models who inspire you to push yourself beyond what you thought you were capable of. This is the quintessential story of my life. I am a people watcher (a.k.a vicarious learner) and I have managed to take what I witness and put it into action in my own life.
  • Do The Hardest Thing First: Seriously! It is the thing that you dread the most that is killing your confidence. That BIG chunk of work that is sapping your motivation to get started. Often this is just in your head and how you see this task. Shut off your judgemental and fearful thoughts and get going on this task, in small manageable pieces, step-by-step, until it is done. Just do your best in that situation, with the time that you have. It is better to hand something in rather than nothing.
  • Make It Fun: check out a previous blog post: Pain + Fun = Motivation

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Some of My Favs

Motivational Quotes That Kick My Butt into ActionA Little Progress

“The pain you feel today will be the strength you feel tomorrow” – Unknown Author

“Fall down 7 times, Stand up 8” – Chinese Proverb

“Dont’ stop when you are tired, stop when you are done” – Unknown Author

“Be fearless in the pursuit of what sets your soul on fire” – Unknown Author

“Courage is resistance to fear, mastery of fear–not absence of fear.” —Mark Twain

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“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” —Jim Rohn

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” —Wayne DyerTough Times.jpg

 

“You may have to fight a battle more than once to win it.” —Margaret Thatcher

“There is no chance, no destiny, no fate, that can hinder or
control the firm resolve of a determined soul.” –Ella Wheeler Wilcox

“There is no traffic jam along the extra mile.” —Roger Staubach


“Adversity can change you for the better, if you let it” 

Known to be said by me, to many of my students. Sometimes they roll their eyes, but sometimes they take the advice and become the main character of their story.


Now get out there, shut off your critical mind, get some momentum, work first and play later and just get ‘er dun!

*Today’s blog post was brought to you by a very under motivated person who used GRITTY strategies to  make it to the finish line 😉

Dr. Heather Drummond, EdD (Counselling Psychology)

 eSuccess-Coach * Counsellor * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca


Resources:

 

 

 

Hardwiring Happiness: Take the Leap, Really, It’s Worth the Risk

Posted on Updated on

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Today I want to talk about your brain, your wonderful beautiful changeable brain. I am hoping that you will take in what I say today, not with defensiveness or with the notion that I am in anyway blaming you, or people who are suffering, but with the intention of helping you become empowered in your own healing.

I have been working in the mental health field since 1996, in various capacities, with all ages and backgrounds of wonderful humans. What I do know is that people can become incredibly resilient if we get out of the way and let the process take flight. Please do not misunderstand my message in today’s post and think that I am against medication, because I am definitely not. I am just opposed to the notion that medication is all that is needed in the mental wellbeing and healing process. If we want to change/grow, we need to do the work. Period. Full stop. Some of the most inspiring humans that I have met along my own journey are folks who have come from, and through, extreme adversity. Whether that be childhood trauma at the hands of a trusted adult or being born into a country that is in unimaginable crisis, these people found the strength to move through and flourish. I have learned so much from their stories of perseverance, letting go, letting be and growth after the trauma. It seems that if we have to endure adverse circumstances, we can, if we let ourselves face it and grow from it.

Ok, there it is, my point of view (which is shared by many incredible research psychologists and counsellors/therapists/mental health interveners). So, if you are in for the most amazing ride of your life, and feeling close to taking on the challenge of change, let’s start with a framing mindset for today.

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MINDSET for Today:

I am jumping in with everything have,

whether I sink or swim,

at least I took that leap of faith.

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*This statement inspires me and calms my soul.

I would love to have a very wise woman, like Dr. Maya Angelou say this to me when I am going through hell or a crisis of confidence in my life. It is her voice I hear.

 


PsychNerd Time!

Brain NerdI am calling in the big guns so that you believe little ol’ me when I say that you CAN actually change your brain. I want to share with you some tidbits from a book I recently read, by the oneHardwiring-Happiness and only, incredible neuropsychologist Dr. Rick Hansen, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (2013). I know, I know, you’re probably thinking that this is, yet another self-help book telling you that the answer to all your troubles is to just “think positive!”…and how do I do that again, you ask?!?! Well, this book presents the latest neuroscience research behind happiness and explains how you can reprogram your brain to focus on the good, rather than obsessing over the bad.


Quick Video Snack

….to Help You Get to Know this Amazing Researcher, Psychologist and Human…


Highlights from the Book….

I want to give you one quick tip from this book to get you started. If you are ready to change, and in the mindset for taking on the hard work of leaping toward what your life could be like, then I highly suggest you buy this book (I am not receiving any kickbacks from this, just think this is a great resource). The most important reason to spend your money on this life guide is that Rick Hansen talks about the importance of “taking in the good”, how this practice can change your brain and how to do this.

  • Take in the Good: This is a deliberate practice of making positive experiences stick around a little longer and linger in our implicit memory (part of our long term memory). He has created four steps to help you take in the good, which are easy to remember with the helpful acronym, HEAL.

Have a positive experience.
Enrich it.
Absorb it.
Link positive and negative material.

*Check out chapter 3, page 60, to learn how to do this.


My Advice for Today

Stop focusing on what could go wrong, and start focusing on what could go right.

Negative is not “more true” than than positive.

ALSO…

According to this Happiness Study: 52% of your life destiny is up to you and what you do to enhance it, despite your genetic background.

ASK YOURSELF…

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Believe me from my professional experience and my personal journey

…the risk is definitely worth it!

Read Hardwiring Happiness…and live your best life.


Leave a comment, question or feedback…share your experience 🙂

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

RESOURCES

Boo! Scared? #LeanIn

Posted on Updated on

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Yes, we are entering the Halloween season and being scared is part of the fun, but being scared or overwhelmed the remainder of the 364 days in the year can really interfere with your life.

Are You Tired of Being Scared?

Do you feel that lack of confidence has hindered you in your life?

I recently read a fantastic book by a person who is really inspirational, Sheryl Sandberg, COO of Facebook and bestselling author of the book “Lean In”.  In this book she encourages women to focus on what they can do in the workplace rather than what they can’t. After reading this book, I starting thinking that her incredible message reaches further than just workplace leadership. The concept of “leaning in” is a wonderful metaphor for responding to most things in life that scare or overwhelm us. If you have an important wish or goal in your life, but you are finding that fear, or a lack of confidence, may be stopping you, this is the time to decide your next steps. If your goal or wish is important to you, then you have the following two choices: Approach or Avoid. I would suggest that if this is an important life goal then choose to “Approach” it and make a plan, break down the steps and Lean In.do one thing that scares you.jpg


Aanxiety-girl.jpgnxiety

Yes, let’s go there…

Anxiety is a thing. Anxiety is actually your body doing exactly what it is supposed to do to keep you safe. If you about to be hit by a car or find a grizzly bear on your hiking path, you are supposed to be sent into a “fight or flight” state to keep you safe. The problem arises when that bear is in your head (your thoughts) and you can’t seem to escape it. Anxiety then becomes a problem because the bear follows you around takes over your life and stops you from living your life fully.

Cognitive Behavioural Therapy (CBT) is a therapeutic approach designed to help people train their brain to respond differently to that bear, to get to know the bear (thought patterns), challenge the bear (new ways of thinking) and understanding where that bear comes from (core beliefs). So since this is an approach that focuses on LEARNING and retraining your brain, and humans are learning beings…you CAN do this!
oneYou first need to calm your Amygdala, this is a tiny part of your brain that is responsible for the huge and important response, the “fight or flight” response. You want to learn to calm Amy, tell her that everything it is okay and to “shut up!” because you need to think.

Try this to calm Amy…

MDM5NDYxMGJmMCMvd1czRURsZGxOc0FRM016WmZtZ0E4VFNRVWQ0PS9maXQtaW4vOTAweDkwMC9maWx0ZXJzOm5vX3Vwc2NhbGUoKTpxdWFsaXR5KDgwKS9odHRwOi8vaW1hZ2VzLm1pYy5jb20.gif

or listen to this…

Scientists have discovered the most relaxing tune ever!

The most relaxing tune, Weightless by founder of the British Academy of Sound Therapy , was crafted by using specific rhythms, tones, frequencies and intervals to relax the listener. A continuous rhythm of 60 BPM causes the brainwaves and heart rate to synchronise with the rhythm: a process known as ‘entrainment’. Low underlying bass tones relax the listener and a low whooshing sound with a trance-like quality takes the listener into an even deeper state of calm. Read more!

If you liked that tune, check out the full top 10 most relaxing songs!

1. Marconi Union and Lyz Cooper – Weightless

2. Airstream – Electra

3. DJ Shah – Mellomaniac (Chill Out Mix)

4. Enya – Watermark

5. Coldplay – Strawberry Swing

6. Barcelona – Please Don’t Go

7. All Saints – Pure Shores

8. Adele – Someone Like You

9. Mozart – Canzonetta Sull’aria

10. Cafe Del Mar – We Can Fly

two Once your brain is calm, you can now think (using your Prefrontal Cortex…I know TMI! but this PsychNerdy gurl couldn’t help it!). Helpful thinking means many things in this process such as, understanding your thought patterns, challenging problematic patterns or widening the lens you use when viewing your your life, just to mention a few ways. Get started on changing your thinking with the following resources:

  1. CBT Resource Sheet
  2. Widening Your Lens “The Wolf That You Feed” – Read by me! Listen below.

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Choose to focus on what is going well in your life. Look at your life as a learning process and take on challenges as learning opportunities. You are not broken or defective, you just haven’t learned something…YET!


Want to be Inspired?

Watch Sheryl Sandberg share her experience in two wonderful TedTalks 🙂


 

fearIf you are ever overwhelmed, fearful or anxious, please know that you are definitely not crazy. You brain and body are doing EXACTLY what they are designed to do. Sometimes we just learn too much in a direction that is not helpful, we develop a habit, and all we need to do is start learning in a different direction. It is just LEARNING and if fear is getting in the way of your life, then you just haven’t learned how to tune up  the brain that you got…YET. I wish our brains came with a personal manual 😉 Keep on learning; keep on figuring out how your brain works.


I leave you with the thought…

What would you do if you were not afraid?

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Procrastination. Sigh. Nuff Said.

Posted on Updated on

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 “It is a new year, things are going to be better this year, you’ve got this!” This is what I tell myself at the beginning of every school year, both when I was a student and now as an academic professional.

I am pretty good for a while and then…life….gets……..busy…and….I start…..procrastinating……..wildly.

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Yes, procrastination happens to even the most adult, self-aware and psych nerdy people like me.


So, if are you interested in working on ways to avoid getting stuck in an

endless cycle of procrastination?

or

Learning how to get out of the gigantic academic procrastination sinkhole

that you tripped and fell into?

You have stopped by the right place!


I may be a master procrastinator, but I have definitely learned all the “tricks of the trade” that get me out of those sinkholes. I would love to share these strategies with you over the next few weeks.


A Little Video Snack

….to motivate, inspire and create the state of mind needed to combat procrastination.


Waiting to “feel” inspired or motivated?

you will be waiting a very long time….

We rarely “feel like” doing anything that is hard. There are many reasons for procrastinating, such as self-doubt, fear of failure, lack of knowledge, no idea where to start or simply not feeling like it; whatever the reason, procrastination can also take a toll on your mental health and well-being.

Brain NerdYup, you know it, I am getting all PsychNerdy on y’all again! In one 2007 study, Florida State University psychologists Dianne M. Tice, PhD, and Roy F. Baumeister, PhD, examined procrastination among students in a health psychology class. They found that early in the semester, procrastinators reported lower stress and less illness than non-procrastinators, but that late in the term, procrastinators reported higher stress and more illness (Psychological Science, Vol. 8, No. 6). Source: APA GradPsyc2010.

Since procrastination is making you feel crappy, lets start with making you feel better. If we feel better, we can feel more motivated. If we are motivated, we can have the energy to tackle our bad habit of procrastinating. Exercise is the place to start!

Psychological Studies to Convince You to Get Moving!

  • Exercise Boosts School Performance: A new study of 11-year-olds has found that moderate to vigorous exercise was associated with increased academic performance in English, Maths and Science (Booth et al., 2013). These gains from exercise were also seen in exams taken at 16-years-old.
  • Increases Stress Resilience: Studies on mice have shown that exercise reorganises the brain so that it is more resistant to stress (Schoenfeld et al., 2013).
  • Reduces Anxiety: Exercise has a relatively long-lasting protective effect against anxiety (Smith, 2013). Both low and medium intensity exercise has been shown to reduce anxiety. However, those doing high intensity exercise are likely to experience the greatest reduction in anxiety, especially among women (Cox et al., 2004).
  • Gets You Out of a Bad Mood: If you want to raise your energy levels, reduce tension and boost mood, you can talk to your friends or listen to some music. But most agree that for the difficult job of transforming a bad mood into a good one, exercise is the most effective method (Thayer et al., 1994).
  • Fights Depression:  Just as exercise fights anxiety, it also fights its close relation, depression. One review of 39 different studies involving 2,326 people has found that exercise generally provides moderate relief from depression (Cooney et al., 2013).
  • Speeds up Your Mind: Working memory includes what’s in your conscious mind right now and whatever you’re doing with this information. After 30 minutes exercise, people’s working memory improves. There’s some evidence that accuracy drops a bit, but this is more than made up for by increases in speed (McMorris et al., 2011).
  • Encourages Long-Term Memory: The effects of exercise on long-term memory are somewhat controversial. However, at low-intensity, one recent study has found that exercise can benefit long-term memory (Schmidt-Kassow et al., 2013; see: Exercise Can Improve Long-Term Memory).
  • Boosts Self-Control: A review of 24 different studies on the effects of exercise on self-control, found that a short bout provides an immediate boost to self-control (Verburgh et al., 2013).

Source: PsycBlog


If you are having trouble getting motivated to exercise, trick yourself into it! Join the millions of people who have discovered that distraction can make their legs hurt 😉

pokemon_go_logo.png

http://www.pokemongo.com/en-ca/


Join Me Next Week for Procrastination Strategies!

For now, GET MOVING! 


Today’s blog post brought to you by one wildly procrastinating woman who forced herself to stay glued to a cafe chair to finish today’s little piece of electronic wisdom.

Dr. Heather Drummond, EdD

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Opportunity is missed by most people because it is dressed in overalls and looks like work. Thomas A. Edison

 

 

 

 

Success Coaching @ Mohawk College – The Secret to Success? “Grit”

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Just 6 Minutes of Your Time! Check it out!

Dr. Angela Duckworth talks about what it takes to succeed. It is not how smart you are, it is how much GRIT you have. Take the GRIT TEST after you watch the TEDTalk.

This is a sneak peak into what Success Coaching will be focused on helping you build this semester to help you be successful in your Mohawk College program.